What is Cardio Tai-Chi?
THE TAI-CHI BIRD STORY
Cardio Tai-Chi is a combination of ancient Chinese wisdom and modern
sport science. It is a high energy, low-impact exercise that based on the
philosophies of the Chinese martial art and holistic health system, Tai-Chi
Chuan. Using an innovative teaching approach, the “Tai-Chi Bird” story,
Cardio Tai-Chi is easy to learn, remember, and practice by oneself or in
groups.
Martial arts have become a great source for cardiovascular exercise. For
example, Cardio Kickboxing and Tae-bo are hybrids of boxing, martial arts,
and aerobic dance that offer a high-intensity workout. While their popularity
continues to rise, so do reports of injuries. Cardio Tai-Chi was developed in
response to the need for a cardiovascular workout that did not put the joints,
ligaments, and muscles at risk. Cardio Tai-Chi maintains a high energy level
while remaining less aggressive. In this way, there is a far less possibility of
hyper-extension of the joints or pulled muscles when training.
The American College of Sports Medicine recommends that in order to
keep a healthy heart, one should try to maintain a balanced, low-fat diet and
to perform at least 20 minutes of cardiovascular exercise 3 to 5 times a week.
The aerobic exercise should fit the individual and a good exercise program
will be aimed at the goals of the individual; whether it is to lose weight, to
stay healthy, or for athletic training. Throughout the following pages, we will
prove to you that Cardio Tai-Chi is one of the best exercises that meet the
criteria for quality cardiovascular fitness regimes.
by
Chi-hsiu Weng, Ph.D
Once upon a time, high in the Wu Tang Mountains of Northern China, lived a
Kungfu Master named Hwang who liked to hear the birds sing. One day he
went to the village market and bought a baby sparrow to bring home. Hwang
attended to the bird’s daily needs and was always caressing the sparrow
(Grasp the Bird's Tail) between his two hands. Gradually the sparrow grew
bigger and started hopping on one leg (Golden Rooster Stands on One Leg)
trying to get away from the master's palms. One day the bird grew large
enough and was able to spread her wings (White Crane Spreads Its Wings)
and flew out into the open sky reaching to the clouds (Wave Hands Like
Clouds Drifting By). The bird was so happy that she was singing (Play the
Fiddle) and dancing (Frog kick) in circles.
Master Hwang opened the window (Open the Window to View the Moon)
waiting for the bird to return home, however, to his disappointment it never
happened. So Hwang decided to go out for the bird himself. First, he went
about riding a horse (Parting Wild Horse's Mane) searching for the bird.
When the bird finally came into his sight, he used a bow and arrow (Shoot
Tiger with Bow and Arrow) attached with a net to catch it. The Master shot
the arrow and caught the bird, picked up the bird gently by its tail out of the
net and brought it back to his mountain retreat (Carry Tiger Back to the
Mountain). The bird thereafter was allowed to sing only in the cage. Hwang
was forever renowned as the “Master of Grasping the Sparrow’s tail”.
The End.
A more condensed way of reciting the story is as follows:
“The bird is clawing and hopping. It then flies into the clouds to
sing and dance. The master opens the window and jumps out onto
a horse. He is looking for the bird to bring back.”
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Introduction
This manual was designed to be a companion to the videotape, Dr. Weng’s
Cardio Tai-Chi 101. It will help you to use the tape more effectively in your
training and will serve as a guide for perfecting the details of your
movements.
Please keep in mind, that this is a comprehensive way to learn the
practical essence of Tai-Chi. Cardio Tai-Chi is an attempt to re-integrate
philosophy and movement. It is a holistic approach to overall well-being.
Cardio Tai-Chi also has the ability to adapt to the students specific goals and
needs, thus having the effect of overall fitness included with such personal
goals as stress reduction or self-defense. For beginners, the tape might seem
overwhelming with the variety and complexity of the movements, but don’t
be discouraged. Take the movements at your own pace and try to learn
something new each time. For students that have had some training before,
Cardio Tai-Chi will help you add innovation to your old techniques. For
beginners and advanced students, Cardio Tai-Chi is meant to mend the divide
between Tai-Chi, martial arts, and fitness.
I would like to express my appreciation for all the people involved in this
project:
Thank you for your interest in Cardio Tai-Chi. I hope you will have
productive and enjoyable time training.
Dr. Chi-hsiu Daniel Weng
The Concept of the 3 A’s
A Unique Perspective on Studying Cardio Tai-Chi
1 – Adaptability
Adaptability means being flexible to what the practitioner brings into the
Cardio Tai-Chi system. There is the potential for each individual practitioner
to have a different outcome to their training because each individual brings in
their own past experiences and training in the physical/movement arts. These
factors can be easily assimilated into the Cardio Tai-Chi movements, leading
to a very individualized training session.
2 – Applicability
Applicability means that what the practitioner has learned in the Cardio
Tai-Chi system can be easily adapted to his or her everyday life. This
includes balance, flexibility, stress-control, and self-defense.
3 – Accessibility
Accessibility is where Adaptability and Applicability meet. The flexibility
of the system and the nature of the individual unite. The outcome is a holistic
training approach that allows for people, regardless of their level of fitness, to
better themselves using physical exercise.
Using the Cardio Tai-Chi approach, you can practice anywhere, anytime,
and for as short or as long as time as you see fit. This also is what
Accessibility means to the Cardio Tai-Chi practitioner.
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 How to use the Cardio Tai-Chi 101 tape as a Learning Aid 3- Keep in mind the 3-6-9 method. The 3-6-9 method will help you get the
most out of your Cardio Tai-Chi practice. It consists of:

Before beginning your training in Cardio Tai-Chi, there are a few The 3 Tips for the Cardio Tai-Chi practitioner:
preliminary steps you should take: 1- Be sure to get a physical checkup before you begin training.
Take the precaution of doing a progressive increase of volume
1- First, as in any aerobic/cardiovascular exercise, you should follow these and intensity of training in order to avoid injury.
guidelines: 2- Concentrate and try to learn something new or to improve your
ability every workout.
• Wear comfortable clothing and shoes that allow for proper 3- Relax and maintain an open mind. Be creative in the
circulation and that will minimize shock to the feet and legs from movements.
the exercise
• Don’t practice immediately after eating or consuming alcohol The 6 Combinations:
• Be sure to keep hydrated – Drink plenty of water The Internal 3 Combinations (the 3 actions inside the body):
• Practice in a well-ventilated area 1- “I” – Mind (attention)
• Don’t overtrain – make sure you can handle the training volume and 2- “Chi” – Breath (energy flow)
3- “Li” – Force (power)
intensity and allow proper time for your body to recover between
sessions
The External 3 Combinations (physical alignment)
1- Shoulder & Hip – Front View Alignment
2- Find your Target Heart Rate (THR). To estimate your THR, first take your
2- Elbow & Knee – Side View Alignment
pulse to find your Resting Heart Rate (RHR) and then follow this equation:
3- Hand & Foot – Direction
(220-age-RHR) x (.50 to .85) + RHR = THR
The 9 Techniques (composed of 3 groups):
Group A: Growth of the Bird
The (.50 to .85) is a percent based on your level of fitness:
1- Grasping Bird’s Tail
65% to 70% - for elderly, overweight, or people in poor physical
2- Golden Rooster Stands on One Leg
condition
3- White Crane Spreads Its Wings
70% to 75% - for improving cardiovascular condition and people
Group B: Action of the Bird
who are young or middle aged and semi-active in exercise
1- Waving Hands like Clouds Drifting By
80% to 85% - for people who are regularly active in exercise or
2- Playing the Fiddle
athletics
3- Frog Kick
Group C: Master’s Actions
Your THR range is __________ to _________ beats/min. which equals 50%
1- Open the Window to View the Moon
to 85% of your heart rate reserve.
2- Parting Wild Horse’s Mane
3- Carry Tiger Back to Mountain

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Using the Tape: Tai-Chi Principles
1- First establish your goals. This will give you motivation to keep
practicing. Jump right in to the Cardio Tai-Chi routine on Part 2 of the tape. Six Aspects of Tai-chi Chuan
Keep in mind the cycle of the 9 movements. This will help you to remember 1. Polarity: Yin & Yang concepts
the movements and to help keep track of the intensity of your workout. Each 2. Returning and redirecting the force (cycling)
technique is a unit which lasts 1 minute, each cycle consists of seven units 3. Balance- Constantly maintaining balance with force applied
(Group A + Group B + one technique from Group C for cool down). 4. Unification- Moving the body and limbs as one unit; Body and Mind
5. Continuity (in movement)
2- Use the Cardio Tai-Chi 101 tape for visual cues of the hand 6. Flexibility (Health aspects)
movements. Choose a few to practice with and imitate the tape to the best of 7. Non-resisting (Martial arts aspects-optional)
your ability. Don’t worry about form, details, or the footwork initially. Just
keep moving! You can practice the drills to improve your form later. Tai-chi teaches you non resistance (following nature), continuity, and to
be objective in movements which are under your control. There is no gap or
3- Again, using the tape as guidance, pick out the footwork from one or halting of motion.
two movements. Imitate the tape, concentrating on mimicking the footwork. When you encounter the attacking limb, the four characters that describe
Don’t worry about the correct steps or the hand movements. The drills will your action at the point of contact are attach, stick, connect and follow.
help you clear up any misunderstanding about the correct steps.

4- When you feel you are ready, pick out more hand movements or Four major points to remind yourself when practicing
footwork and continue to imitate the performers on the tape. Remember –
this is cardiovascular training and movement is the key. Stay moving even if 1. Empty the mind and straighten the neck
your steps or hands aren’t perfect. Don’t give up! 2. Shoulders relax, elbows drop
3. Chest relaxes and back expands (slight curve)
5- After you are comfortable with the hand movements and footwork 4. Straighten the tailbone (tilt pelvis slightly up)
individually, try combining them. Follow the performers on the tape and try
to keep your hands and feet moving similarly. At this point, you should
progressively increase the duration of your sessions as well. Finally, use Part
1 of the tape and the drills in this booklet to help you refine the details of the
movements demonstrated on the tape.

Be sure to warm-up before each Cardio Tai-Chi session. You can follow the
warm-ups on the tape or use your own. You should warm up 3 – 5 minutes.
The cool-down is also very important. Like the warm-ups, you can use the
movements from the tape and Group C or use your own.

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 Benefits of the Cardio Tai-Chi Approach Competition Regulations
1 – Stress Reduction
2 – Rehabilitation/Healing Performance Time: 3 – 5 minutes
3 – Weight Control Number of Team Members: 3 – 6
4 – Cardiovascular Health
5 – Self-defense Scoring is based on a 10 point system:
6 – Performance/movement Art
7 – Philosophy 5 points for technique
8 – Holistic Health Practice (difficulty, variety, coordination, agility, balance, flexibility,
9 – Competitive Sport power, speed, rhythm, focus, and accuracy)
10 – Social Activity 2 points for music and costume
2 points for synchronicity to music and to teammates
1 point for creativity and artistic design of routine

Required Techniques for Each Team: Group A – Growth of the Bird

(Grasping Bird’s Tail, Golden Rooster, & White Crane)

Teams must use between 6 and 12 techniques (out of a total of 13) from Dr.
Weng’s Cardio Tai-Chi and Tai-Chi Monkey Systems.

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 Cardio Tai-Chi Milestones Become a certified Cardio Tai-Chi Instructor!
Visit our website at www.tai-chimonkey.com to find out how.

Cardio Tai-Chi is first introduced to the public – 6/28/02 World Fitness

IDEA, San Diego, CA – Presented by Dr. Weng’s Kung-fu School

First accredited Cardio Tai-Chi course in University – offered Summer 2001

at the National College of Sports and Physical Education, ROC

First official Cardio Tai-Chi competition, in USA – 8/11/02 18th Annual

CAAT (Chinese American Athletic Tournament of the Bay Area), De Anza
College, Cupertino, CA

First official Cardio Ta-Chi competition, International – 4/5-6/03 2nd Pan-

American Shuai-chiao Kung-fu Championships, Rio de Janiero, Brazil

First Corporation Wellness Center to offer a Cardio Tai-Chi Program – Sun

Microsystems, Sunnyvale, CA; May 2003 (email: fit@sun.com)

First Hotel to offer a Cardio Tai-Chi Program – Ritz Carlton Hotel, Half
Moon Bay, CA; May 2003

First City to offer Cardio Tai-Chi as public program – City of Cupertino,

Department of Parks and Recreation, Co-sponsor of the Cupertino Kung-fu
Club; March 2002

“To enjoy an activity by oneself is not as good as

enjoying it with friends.” – Confucius